In this fast-paced world of having cereal or just coffee for breakfast and grabbing lunch from Subway, we are missing out on a lot of goodness which good old vegetables have to offer.
International dietary guidelines recommend consuming 5-6 servings of vegetables daily for good health, however, the majority is struggling to get even one.
But don`t worry, we've got you covered with these easy to eat vegetables along with the benefits it provides, which will make you love eating vegetables again:1. Tomatoes
Scientifically a fruit and not a vegetable, tomatoes are rich in potassium and lycopene (a powerful antioxidant) which is considered good for prostate health. Lycopene absorption is enhanced even more when you cook tomatoes. Processed tomato products such as soups, ketchup have even more lycopene bioavailability than raw tomatoes.
I'm not telling you to binge on ketchup and processed soups here but adding raw tomatoes in your daily diet isn`t a bad idea either. Tomatoes have 95% of water by weight which makes it a great food for the calorie conscious and helps in hydrating as well.2. Potatoes
I know this will raise many eyebrows but please calm down. Potatoes aren't the evil source that makes you gain fat. It`s the fries and deep fried chips you start associating them with, giving it a bad name. These products become harmful because of an excess amount of oil used for making high-fat sauces, the high amount of salt and the processing.
However, having mashed/baked/roasted potatoes or making a sandwich using potatoes will only give you some good carbohydrates. Contrary to popular belief, potatoes have almost no fat or 0.1gm fat/100gm. Now, tell me how are they fattening?
Potatoes are also a great source of Vitamin B6 and Potassium. In fact, they are one of the top sources of Potassium. It is recommended for an adult to take around 4000mg of Potassium a day. And 100gm of potato (1 large sized potato) provides approx 10% of it.
Potassium works to balance Sodium which we consume in excess in the modern world. A potassium rich diet is also proven to lower blood pressure, hypertension and reduced risk of stroke.3. Broccoli
There`s a reason why broccoli is a highly valued vegetable in fitness, sports and bodybuilding circles. Broccoli or other cruciferous vegetables such as cauliflower, cabbage contain antioxidant and anticarcinogenic compounds. Glucosinolates present in broccoli are known to prevent certain types of cancers.
Apart from that, broccoli contains high levels of flavonoids (beneficial for health) and indoles which also help to reduce higher level of estrogen in men. Also, the body can effectively absorb half of the calcium present in broccoli. This might interest many vegans out there.4. Spinach
There`s a reason why Popeye loved it. Also called as a superfood by many, spinach can be eaten raw, boiled or used in any dish. Let me give you some ideas– Palak Paneer, Mushroom Palak, Dal Palak, Palak Matar and Palak Aloo are some of the examples of dishes that can be made.
Forget about taking a Vitamin A supplement ever if you consume spinach regularly in your diet. Apart from Vitamin A, spinach is also a rich source of Iron and Vitamin K1 (plant-based).Vitamin K helps in maintaining your bone health and prevents the stiffening of arteries.
Adequate Vitamin K consumption also ensures that the calcium you are eating through diet or supplements (quite common) goes to the bones and not to blood vessels.
Cooked spinach has 3-4 times more Vitamin K than its raw state. So, don't hesitate to try out the dishes I mentioned above.
Some people propagate spinach to be a good source of calcium, however, science disagrees since only about 5% of the calcium available in spinach is absorbed by the human body.
Daman Singh is an internationally certified sports Nutritionist and an athlete competes in Strongman and powerlifting without the aid of Anabolics .He also runs a YouTube channel named :- SIKHSPACK and you can follow him on Instagram and trains Drug free population .